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  6. Cucumber vs. Cauliflower

Cucumber vs. Cauliflower — In-Depth Nutrition Comparison

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Significant differences between cucumber and cauliflower

  • The amount of vitamin C, folate, vitamin B6, vitamin B5, choline, and fiber in cauliflower is higher than in cucumber.
  • Cauliflower covers your daily vitamin C needs 50% more than cucumber.

Specific food types used in this comparison are Cucumber, with peel, raw and Cauliflower, raw.

Infographic

Cucumber vs Cauliflower infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 4.8% 13% 11% 14% 5.5% 10% 0.26% 10% 1.6%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Contains less SodiumSodium -93.3%
Contains more MagnesiumMagnesium +15.4%
Contains more CalciumCalcium +37.5%
Contains more PotassiumPotassium +103.4%
Contains more IronIron +50%
Contains more ZincZinc +35%
Contains more PhosphorusPhosphorus +83.3%
Contains more ManganeseManganese +96.2%
Contains more SeleniumSelenium +100%
~equal in Copper ~0.039mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 9.3% 1.7% 0.6% 0% 6.8% 7.6% 1.8% 16% 9.2% 0% 41% 5.3% 3.3%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin CVitamin C +1621.4%
Contains more Vitamin EVitamin E +166.7%
Contains more Vitamin B1Vitamin B1 +85.2%
Contains more Vitamin B2Vitamin B2 +81.8%
Contains more Vitamin B3Vitamin B3 +417.3%
Contains more Vitamin B5Vitamin B5 +157.5%
Contains more Vitamin B6Vitamin B6 +360%
Contains more FolateFolate +714.3%
Contains more CholineCholine +638.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~15.5µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 95%
Protein: 0.65 g
Fats: 0.11 g
Carbs: 3.63 g
Water: 95.23 g
Other: 0.38 g
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more ProteinProtein +195.4%
Contains more FatsFats +154.5%
Contains more CarbsCarbs +36.9%
Contains more OtherOther +100%
~equal in Water ~92.07g

Fat Type Comparison

Fat type breakdown side-by-side comparison
50% 7% 43%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.032 g
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains less Sat. FatSaturated fat -71.5%
Contains more Mono. FatMonounsaturated fat +580%
~equal in Polyunsaturated fat ~0.031g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
33% 30% 35%
Starch: 0.83 g
Sucrose: 0.03 g
Glucose: 0.76 g
Fructose: 0.87 g
Lactose: 0 g
Maltose: 0.01 g
Galactose: 0 g
49% 51%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.94 g
Fructose: 0.97 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more MaltoseMaltose +∞%
Contains more GlucoseGlucose +23.7%
Contains more FructoseFructose +11.5%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cucumber Cauliflower
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Cucumber Cauliflower DV% diff.
Vitamin C 2.8mg 48.2mg 50%
Folate 7µg 57µg 13%
Vitamin B6 0.04mg 0.184mg 11%
Vitamin B5 0.259mg 0.667mg 8%
Choline 6mg 44.3mg 7%
Fiber 0.5g 2g 6%
Potassium 147mg 299mg 4%
Manganese 0.079mg 0.155mg 3%
Vitamin B3 0.098mg 0.507mg 3%
Protein 0.65g 1.92g 3%
Phosphorus 24mg 44mg 3%
Vitamin B2 0.033mg 0.06mg 2%
Iron 0.28mg 0.42mg 2%
Vitamin B1 0.027mg 0.05mg 2%
Vitamin K 16.4µg 15.5µg 1%
Selenium 0.3µg 0.6µg 1%
Calories 15kcal 25kcal 1%
Vitamin A 5µg 0µg 1%
Sodium 2mg 30mg 1%
Zinc 0.2mg 0.27mg 1%
Calcium 16mg 22mg 1%
Fats 0.11g 0.28g 0%
Carbs 3.63g 4.97g 0%
Net carbs 3.13g 2.97g N/A
Magnesium 13mg 15mg 0%
Sugar 1.67g 1.91g N/A
Copper 0.041mg 0.039mg 0%
Starch 0.83g 0%
Vitamin E 0.03mg 0.08mg 0%
Saturated fat 0.037g 0.13g 0%
Monounsaturated fat 0.005g 0.034g 0%
Polyunsaturated fat 0.032g 0.031g 0%
Tryptophan 0.005mg 0.02mg 0%
Threonine 0.019mg 0.076mg 0%
Isoleucine 0.021mg 0.071mg 0%
Leucine 0.029mg 0.106mg 0%
Lysine 0.029mg 0.217mg 0%
Methionine 0.006mg 0.02mg 0%
Phenylalanine 0.019mg 0.065mg 0%
Valine 0.022mg 0.125mg 0%
Histidine 0.01mg 0.056mg 0%
Fructose 0.87g 0.97g 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cucumber Cauliflower
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
8%
Cucumber
30%
Cauliflower
Minerals Daily Need Coverage Score
8%
Cucumber
13%
Cauliflower

Comparison summary

Which food is lower in Sugar?
Cucumber
Cucumber is lower in Sugar (difference - 0.24g)
Which food contains less Sodium?
Cucumber
Cucumber contains less Sodium (difference - 28mg)
Which food is lower in Saturated fat?
Cucumber
Cucumber is lower in Saturated fat (difference - 0.093g)
Which food is lower in glycemic index?
Cucumber
Cucumber is lower in glycemic index (difference - 21)
Which food is richer in minerals?
Cauliflower
Cauliflower is relatively richer in minerals
Which food is richer in vitamins?
Cauliflower
Cauliflower is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.4)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cucumber - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168409/nutrients
  2. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.